Biceps
Cable pull
Single-arm cable bicep curls (facing away)
Single-arm cable curls facing away from the tower with a strong biceps stretch.
Setup
Set cable to lowest position and attach single handle.
Stand facing away from tower, hold handle with underhand grip.
Step forward until your arm is behind your body line.
Stand tall, upper arm still, elbow locked in place.
Core tight, shoulder blade stable.
Execution
Curl the forearm up, keeping the upper arm in position.
Squeeze the biceps at the top, hold briefly.
Lower slowly until the biceps is fully stretched.
No momentum, do not pull the shoulder forward.
Breathing: Exhale on the curl, inhale as you lower.
